Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ifor

In the 7 days ending Jan 9, 2011:

activity # timemileskm+mload
  Cycling10 11:13:30 169.14(15.1/h) 272.2(24.2/h) 23401603.6
  Running2 1:52:54 11.81(9:34) 19.0(5:57) 250272.0
  Orienteering1 1:01:32 4.35(14:09) 7.0(8:47) 350307.7
  Walking1 15:00 0.93(16:06) 1.5(10:00) 2030.0
  Total13 14:22:56 186.22(4:38) 299.7(2:53) 29602213.3

» now

Sunday Jan 9, 2011 #

9 AM

Cycling (road) 4:23:07 [3] 112.0 km (25.5 kph) +1000m
shoes: Scott RC1

Severn Sunday club run. Some icy bits as I went slowly over to Warmly meeting point. 6 people out with Niel (V50 National hill climb champion) out for the first time this year. Not a cloud in the sky. There was a car in the hedge going up the big hill on the A420 but not to bad climbing so long as you did not try standing up. Was feeling fairly heavy leged up the hill way off Niel. After Mangotsfield the guy how races 2nd cat for Fred baker got on the front and we were doing 45+ Kmph as we went over the worst Ice so far but befor you sliped much you were off it. Unfortunaltly this speed ment we were in two groupes of three. We stoped at the Ivy house turn to wait but the others had not turned up after 10 minutes so decided to carry on, although the fast man said he was going to head back sticking to the main road.

So just myself and Ben carried on. Next 3 miles were by far the worst for ice and fairly entertaining but neither of us fell off or resorted to walking. A reasonale pace on to Wooton Basset some more bad Ice up the hill to Lynam. Then turned for home and descovered the cause of the fast going before as there was a noticabgle head wind all the way back. we switshed the lead initaly but Ben started to stufer even more than me so I lead all the way back from Luckington was very slow going up past Todmarton. Fairly well done in by the time I got home.

I rang Graham and found out that Matt Burbridge had come off on the dodgy icy bit so the others had called it a day there. I think Matt was just a bit grazed and shaken up but nothing he want recover from in a week or two.

111.993 04:23:07 25.5 04:53:36 22.8 1002 -1026 1.8
From bike_logs

GPX file not too good kept loosing the fix then stoped all together at the end. I suspect a bad solder joint on the power feed. Also the HRM failed to work will check the battery as the Ant+ radio was working for the bike sensors.

Saturday Jan 8, 2011 #


No Saturday ride as I wait for AA to come and take the van to the Garage this morning. Organised a lift with Mark Blackstone to the night event so that's good.
12 PM

Cycling (road) 25:00 [2] 11.0 km (26.4 kph) +60m
shoes: Charge Mixer

Back from the garage after droping off the van.
6 PM

Orienteering race (Night Score) 1:01:32 [5] 7.0 km (8:47 / km) +350m 7:02 / km

WNL the Kidnals. Some rather bad Brambles and big slipery hills as well as some felling causing trouble.

26, 17, 13, 27, 19, 21, 28, 15, 25, 9, 1, 12, 22, 10, 14, 20, 3, 23, 11, 2, 18.
3.52 to finish from 18 which is fairly good for about 900m initaly in terain.

Not sure about the route and when I did 25 and 9. should probobly of done them early 15-25 was 300m steep down hill and it took me 5 minutes... maybe also should of done the east half first...

479 I think but probobly 40 or so points less than Tom Gibbs.

Friday Jan 7, 2011 #

8 AM

Cycling (road) 32:00 [2] 11.8 km (22.1 kph) +90m
shoes: Charge Mixer

ITW Guessing time. First time in in torential rain. fairly plesant untill about half way when the suposedly waterproof gloves started getting my thumbs wet and gradulay most of my thingers as well.

I went into the grarage in torential rain and came out 2 minutes later to blue sky!!!!
6 PM

Cycling (road) 35:00 [2] 12.3 km (21.1 kph) +120m
shoes: Charge Mixer

HFW. Not a straight forward trip. In the garage the bike computer was not responding... I tried to force a reset by shorting the reset pin on the programing header to vcc but probobly shorted gnd to vcc and may of screwed the voltage regulator, anyway it was not working and as it powers my rear light I had not rear light. Walked up to the bike shop 400m away but it had shut just before I got there. headed for home slowly trying to make my way on small roads by instinct. Came out by the Arches were maplins was Open. They had a bike light set for £10 so got that and fitted the rear light. carried on for home up the A38. By the time I was down at the red traffic light under the underpass I looked back to check how good the light was and I just have a clamp but no light!!!! I have managed to lose it in about 4 miles.... Just carred on home as normal.

I have a pair of expensive clamps but I may be abkle to use one to improve my map board.
10 PM

Walking (fast loaded.) 15:00 [2] 1.5 km (10:00 / km) +20m 9:22 / km

A bad day.....

Drove over to Tescos to do my weekly shop. Just befor the roundabout at the exit to tescs heading home I lost all power in the van... Pulled over and it would not start. Rang the AA 'will be there in under an hour' rang back after 1.5 hours. 'will find out whats going on and ring you back' Half an hour latter no call back so packed the frozen food (I was stocking back up) into small rucksack two other bags and set off walking home. Half way home get a call from the man coming out to me saying he is 15 minutes away. walk fast and run bits to get home as quick as possible sweating like a pig as I have my down jacket and cag on as it's damp.
11 PM

Cycling 5:00 [4] 1.5 km (18.0 kph) +10m
shoes: Charge Mixer

Pack food into freezer and fridge then jump on the Mixer and sprint back to the van where the man is waiting.

Man says Imobiliser not going off. Quick drive home and back to get the spair key no luck. Try disconecting ther battery no luck. Check on his database of faults nothing so I am stuffed. Get towed home for midnight.

Will have to ring Garage in the morning and probobly end up getting the AA to tow the van on in there unless they have any tricks to try. Will probobly miss the Saturday ride as a result and will have to work out how I am going to get to the night event...

Glad to have my supper and a beer at 12.30...

Thursday Jan 6, 2011 #

8 AM

Cycling (road) 30:44 [2] 11.8 km (23.0 kph) +90m
shoes: Charge Mixer

ITW on the mixer.

Lots of traffic light stopages. Bike felt good, could not tell the difference between the netral gear and the others so no noticable drag. Not quite as spritly feeling as the Scale with slicks on but It would be hard to beat the scale in this guise I have not riden all my continental road miles on it because it's no good at it. Just about enough gears was down to bottom going up the filton hill but did not nead any lower and would of bean OK in second if I had not just been spinning it along but pushing on a bit. A bit harsh over the bumps compared to the scale with the front falk and bigger rubber but a lot better and more solid fealing than the road bike.

11.603 00:30:44 22.6 00:34:06 20.4 89 -96 1.5
From bike_logs
7 PM

Running (road) 42:54 intensity: (25:00 @2) + (7:30 @4) + (10:24 @5) 9.0 km (4:46 / km) +100m 4:31 / km

Westbury mikes group. Belbarn road 1km loop I have times loged here for this from a number of times. 5 loops started relativly slowly and just kept getting faster and faster. 3.48, 3.42, 3.34, 3.28, 3.22. propoerly collapsed on the pavment after the last one. Not very consistant but better than I was expecting. Found these times from the last time I did 5 sets 3.34, 3.32, 3.30, 3.28, 2.28. When I just did two after getting back from the summer trip they were 3.43 so I think my speed is not too bad at all when I try and push it.

Cycling (road) 45:00 [2] 15.0 km (20.0 kph) +150m
shoes: Charge Mixer

To Westbury training and then back home. Got into top gear coming back down from the Downs about 50kmph. Had to stand up in bottom going up past the Mouse out of Westbury on the way home but then I have to stand up on the Scale or use the granny ring.

Wednesday Jan 5, 2011 #


Working from home today waiting for my new comuter bike to be delivered. Came at tea time so not much work done after that. Took a long time getting the mudgaurds on and then setting it up for the bike computer as I had to solder up some cables for the wheel sensor and the rear led flasher. Managed to fit an unused frame bag and found a spair but heavy multi tool and puncture repair kit. Fitted bottle cage with pump holder. Pedals are old Caddy eggbeaters I won the Manchester rat race with after having to buy them on the morning of the race after breaking the regular ones. Will probobly have to buy some alternatives as the bearings are fairly shot and none servicable.

Will see how it rides properly tomorrow.

From Charge mixer

Tuesday Jan 4, 2011 #

8 AM

Cycling (road) 32:51 [2] 11.8 km (21.6 kph) +90m
shoes: Scale

ITW not put the slicks back on so race knoblys.

11.87 00:32:51 21.6 00:33:49 21 88 -95 1.5
00:00:00 00:00:00 00:00:00 00:00:00 00:00:00 0 -1
6 PM

Cycling (road) 32:42 [2] 12.6 km (23.1 kph) +100m
shoes: Scale

HFW. gears all over the shop. Will treat the Scale to new cables at a minimum when the new comuter bike turns up hopefully latter in the week.

12.628 00:32:42 23.1 00:34:53 21.7 104 -94 1.5
00:00:00 00:00:00 00:00:00 00:00:00 00:00:00 0 -1
7 PM

Running (road) 1:10:00 [2] 10.0 km (7:00 / km) +150m 6:31 / km

Bok training from the cotage. Pete, Joe, Phil, Helen and myself. Sothern parks and river route. Seamed a long way luckily helen was strugeling so I had a number of chances to try and stretch and loosen up but was not realy going very well.

Monday Jan 3, 2011 #

10 AM

Cycling (road) 2:52:06 intensity: (49:33 @1) + (1:33:01 @2) + (26:00 @3) + (3:32 @4) 72.4 km (25.2 kph) +630m
ahr:126 max:154 shoes: Scott RC1

Just graham and myself out for a gentle spin Wooton hilly route to Dursly back along A38. Snowed fairly heaverly for 10 minutes coming back down the A38 was sticking for a bit but then it eased off. Legs a bit tired.

72.461 02:50:26 25.5 03:07:14 23.2 646 -634 1.7
00:49:33 01:33:01 00:26:00 00:03:32 00:00:00 154 126
From bike_logs

« Earlier | Later »